Nutrition Made Simple!

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Uploaded 04-06-19

References:
FH prevalence
https://www.ncbi.nlm.nih.gov/m/pubmed/25612857/

Rate of hypercholesterolemia in the US
https://www.cdc.gov/cholesterol/cholesterol_education_month.htm

dietary pattern associates with cholesterol levels:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3916209/

https://veganhealth.org/cardiovascular-disease-markers-in-vegans/#cholesterol-EPIC

very healthy diet drops LDL by 30% in 7 days:
https://link.springer.com/article/10.1007/s11883-004-0091-9

portfolio diet (plant sterols, plant protein, fiber, nuts):
https://www.sciencedirect.com/science/article/pii/S003306201830094X
https://jamanetwork.com/journals/jama/article-abstract/1104262
https://www.ncbi.nlm.nih.gov/pubmed/11288049

lowering ur cholesterol. Is it possible??

I hear it a lot that cholesterol levels are genetic so there’s nothing we can do.

There is a genetic form, called familial hypercholesterolemia.

less than 1% of ppl have it. how many have high cholesterol? 50% of adults…

so clearly the vast majority who have high cholesterol… don’t have FH.

but maybe genetics still determines cholesterol levels so they’re fixed?

if it’s food-related, cholesterol levels might vary with diet. If its all genes, cholesterol will stay the same regardless of diet

Ppl on typical western diet, cholesterol averages 204.

ppl who eat no animals, no dairy, no eggs had the lowest cholesterol.

Does that mean you can never eat meat again if you wana have good cholesterol? Not necessarily.

we need to look at cholesterol levels in the SAME people on different foods.

If cholesterol level of each person changes with diet, then it cant all be genetics.

regular people on a really healthy diet, cholesterol comes down 30%.

7 days of eating healthy your cholesterol drops like a rock.

what is that diet that drops your cholesterol in a few days?

the Portfolio diet, very low in saturated fat, no cholesterol.

And it Works great to lower Cholesterol levels.

And as I’ve shown before, my own cholesterol dropped sharply when I started eating like that.

some eat super healthy and STILL have high cholesterol.

But those extremes are the exceptions.

For most of us, high cholesterol is a choice.

people with skyhigh cholesterol debating whether its worth trying to change their diet... Just try it! what do you have to lose?


Disclaimer: The Information in this video is for informational purposes only and is not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.



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Is cancer skyrocketing? Is cancer treatment effective or just a money-grab?

Uploaded 27-01-25

Fact-checking a viral Tweet by Calley Means on cancer numbers and treatment.

Connect with me:
Facebook: https://www.facebook.com/DrGilCarvalho/
Twitter: https://twitter.com/NutritionMadeS3
Animations: Even Topland @toplandmedia

References and Resources:
cancer survivors study:
https://pmc.ncbi.nlm.nih.gov/articles/PMC4933329/

cancer survival over the years:
https://www.visualcapitalist.com/sp/charted-cancer-survival-rates-over-time/

cancer death standardized:
https://ourworldindata.org/grapher/cancer-deaths-rate-and-age-standardized-rate-index

cancer database:
https://gco.iarc.who.int/overtime/en/dataviz/trends?multiple_populations=1

my Twitter thread and original tweet:
https://x.com/NutritionMadeS3/status/1878417268121493817

Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.

#NutritionMadeSimple #GilCarvalho

0:00 A viral post
0:36 Cancer survivors
2:40 Cancer deaths, population and age
6:16 Twitter corrections
7:59 Conspiracies
10:17 Fact-checking
11.13 Cancer risk
12:22 Moving forward



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The Calcium Score reflects our risk of heart disease. But it can be misleading.

Uploaded 20-01-25

Connect with me:
Facebook: https://www.facebook.com/DrGilCarvalho/
Twitter: https://twitter.com/NutritionMadeS3
Animations: Even Topland @toplandmedia

References:
https://www.atherosclerosis-journal.com/action/showPdf?pii=S0021-9150%2824%2900080-7
https://www.ahajournals.org/doi/abs/10.1161/circ.150.suppl_1.4144416

Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.

#NutritionMadeSimple #GilCarvalho

0:00 The Calcium Score
1:52 Plaque even with no calcium
3:18 Heart attacks even with no calcium
4:28 Cholesterol vs Calcium Score
7:44 Informed decision
8:50 Conversion
10:03 Monitoring strategies
12:32 3 cases where the score helps



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This is The Worst Possible Breakfast acc. to Dr Hyman

Uploaded 16-03-26

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IG:@gilcarvalho.md
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Animations: Even Topland @toplandmedia

References:
original article: https://europepmc.org/article/med/10049982

adrenaline
https://link.springer.com/article/10.2119/molmed.2010.00204

original video
https://www.youtube.com/shorts/1lT4LT9pq-c

oats vs eggs
https://pubmed.ncbi.nlm.nih.gov/7498104/
https://pubmed.ncbi.nlm.nih.gov/15721501/

Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.

#NutritionMadeSimple #GilCarvalho

0:00 Dr Hyman´s worst breakfast
1:55 The actual study meals
5:36 The results
8:52 Misinterpretation
10:20 Eggs vs Oats
11:44 Summary



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Do eggs raise our cholesterol? Why are eggs, cholesterol and heart disease so controversial? A look at the evidence and sources of confusion on eggs, dietary and blood cholesterol.

Uploaded 24-08-20

A lot of you asked about eggs and cholesterol. There’s a lot of confusion around eggs so let's focus on whether eggs raise blood cholesterol.

Eggs have a lot of cholesterol but does that mean eating them raises my cholesterol levels? College students ate a large egg every day for three weeks and ended up with higher LDL-cholesterol, that’s the ‘bad’ cholesterol. Maybe they ate something else that raised their cholesterol?

Can we give people eggs without them even knowing it? Scientists gave people egg or egg substitute (four times less cholesterol). When people start off with eggs their blood cholesterol level shoots up, switch them to the substitute, their cholesterol drops. If we start them off with the egg substitute cholesterol goes down a bit from baseline, switch to real eggs, cholesterol shoots up (and volunteers didn’t know when they were eating egg)

Meta-analyses confirm eating cholesterol tends to raise our blood cholesterol levels. But the effect of food on our cholesterol level depends on context. If your cholesterol levels are low, the more cholesterol you eat, everything else being equal, the higher your blood cholesterol level will tend to go. But as you get to higher blood levels, the effect peters out.

Let’s say i want to prove that eggs don’t affect blood cholesterol levels. How can I do the experiment to get that result? 1) Take someone who already eats a lot of cholesterol and has high blood cholesterol, and ask if adding a little bit more in their diet makes a difference? Probably not

2) compare eggs to something that also raises cholesterol. Like red meat or butter (high in saturated fat). My cholesterol level is affected by the cholesterol I eat, but also saturated fat, unsaturated fats, fiber etc.

3) acknowledge that LDL-cholesterol goes up with eggs but argue that’s fine because HDL-Cholesterol also goes up. if you saw our video on LDL and HDL you may remember raising HDL-cholesterol doesn’t affect heart disease risk so this argument is not compelling

The egg industry funds many of the studies.
So eggs raise our cholesterol levels in general. Is it okay to eat eggs or not?
Example A: good health, great cholesterol levels, eats an egg here and there because he likes it. B: lipids are out of whack, high cholesterol, eats five eggs a day because he thinks he “needs the protein”.

So are eggs good or bad? Eggs aren’t necessary but it’s also not true that if your diet includes some eggs it’s automatically unhealthy.

I don’t eat eggs personally but at the end of the day it’s less about specific foods and more about the overall dietary pattern. A diet high in saturated fat and cholesterol will raise your cholesterol, with or without eggs, and a diet high in fiber and unsaturated plant fats will have the opposite effect, even if you sometimes eat eggs.

People often ask about Egg whites. In all likelihood they won’t raise your blood cholesterol as much (they lack the fat and cholesterol fraction).

But when people ask about egg whites it’s often rooted in the notion that we need massive amounts of protein from specific foods like eggs. So if you eat egg whites here and there because you enjoy them and you’re generally healthy I don’t see a problem but if you’re slamming egg whites as a staple source of protein because you’re stressing out about getting enough protein, chances are you don’t need to. our society’s protein fixation is not conducive to health. In this video we covered LDL, HDL and what they mean and this one goes over the best foods your cholesterol.

Connect with me:
Facebook: https://www.facebook.com/DrGilCarvalho/
Twitter: https://twitter.com/NutritionMadeS3
Animations: Even Topland @to

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Eat a Healthy Diet peaceful and unbothered by misleading headlines with these 3 simples steps.

Uploaded 24-03-25

Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9u

Connect with me:
Facebook: https://www.facebook.com/DrGilCarvalho/
Twitter: https://twitter.com/NutritionMadeS3
Animations: Even Topland @toplandmedia

Past videos:
Eggs:
https://youtu.be/GkWMDnTyxfo
https://youtu.be/G1NZNKn9DG8

Gluten:
https://youtu.be/IMPEdUn0Zmw

Red Meat:
https://youtu.be/mQ56uOkjccg

Organic:
https://youtu.be/171v5Jrm_o8

Seed Oils:
https://youtu.be/-xTaAHSFHUU
https://youtu.be/_VwDZVbfrKo
https://youtu.be/M8tzaXQH1G4
https://youtu.be/a_YaAmXr0U0
https://youtu.be/yqN61Z-qp88
https://youtu.be/wS1ahDXaqBY

Different fats compared:
https://youtu.be/rvawEvNLbUM

Sweeteners:
https://youtu.be/5h5IABzlj8w
https://youtu.be/NdKAPzsxr_Y

Mercury in fish:
https://youtu.be/QKfU6dBB764

Lectins:
https://youtu.be/bY7of8J2s7g

Oxalates:
https://youtu.be/qq1nkGqo69E

Supplements:
https://youtu.be/FdpYuA8l7MI

Creatine:
https://youtu.be/Vs9s9T8oK7M

Fruit:
https://youtu.be/4Cpi3SIIEOI

Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.

#NutritionMadeSimple #GilCarvalho

0:00 3 steps to a healthy diet
2:56 Fats, Carbs and health
3:37 Healthy meals
5:09 Eggs, Gluten and Red Meat
6:56 Organic, Seed Oils and Cooking Temperature
8:34 Sweeteners and Fish contamination
9:42 Example week
10:44 Lectins and Oxalates
11:54 Supplements
13:43 Fructose



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High cholesterol on a plant-based diet? Tweaks for high cholesterol levels even on a plant-based or plant-rich diet. High cholesterol can also happen to vegetarians, vegans etc. 5 Tips to deal with high LDL-cholesterol (or total cholesterol) in this setting.

Uploaded 06-05-21

Vegetarian but cholesterol still runs high.

There are several determinants of cholesterol levels. the cholesterol in our food is one of them. A vegetarian diet can be higher or lower in cholesterol.

A bigger determinant of blood cholesterol is saturated fat. in general plant-rich diets are lower in saturated fat and they tend to lower cholesterol levels

Tropical oils like coconut and palm oil are very high in saturated fat and they raise LDL-cholesterol. they can raise lipids even on plant-based diets

coffee can also raise cholesterol.

genetic factors can keep cholesterol higher in some people.

Cholesterol is not the only factor. The decision to start a cholesterol-lowering drug like a statin considers family history, diabetes, smoking together with how high your cholesterol is. our viewer has good blood pressure

cholesterol is an indicator. the key to cardiovascular risk are the cholesterol carriers in our blood, lipoproteins, which we can measure with apoB

cholesterol can be a high with normal apoB. those people are NOT at higher risk. so if you’ve done a lot of troubleshooting but your cholesterol is still not where you want it, consider taking a look at apoB

statins. like any medication , statins have side effects but for people at risk the benefits far outweigh the risks. if statins don’t agree with you there are other classes of drugs that are very effective at lowering cholesterol

you have every right to decline statins. carefully weig the pros and cons

Connect with me:
Facebook: https://www.facebook.com/DrGilCarvalho/
Twitter: https://twitter.com/NutritionMadeS3
Animations: Even Topland @toplandmedia

Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.

#NutritionMadeSimple #GilCarvalho



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Remnants are 4x nastier than LDL particle for particle. Here´s how to test yours, explained by Heart disease researcher

Uploaded 07-11-25

Connect with me:
Facebook: https://www.facebook.com/DrGilCarvalho/
Twitter: https://twitter.com/NutritionMadeS3
Animations: Even Topland @toplandmedia

References:
https://www.jacc.org/doi/abs/10.1016/j.jacc.2024.07.034

commentary:
https://www.sciencedirect.com/science/article/pii/S0735109724080306

Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.

#NutritionMadeSimple #GilCarvalho

0:00 LDL, VLDL and Heart Disease
14:00 4x worse than LDL
20:45 Cholesterol and carriers
35:00 Who does this matter for
44:00 Residual risk
59:19 Calculating remnant cholesterol
1:16 Recap



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Lower Inflammation Naturally With These Foods

Uploaded 22-01-26

Subscribe for more free nutrition and health tips: https://bit.ly/2toMJ9u

Connect with me:
Facebook: https://www.facebook.com/DrGilCarvalho/
Twitter: https://twitter.com/NutritionMadeS3
IG:@gilcarvalho.md
TT:@nutrition.made.simple
Animations: Even Topland @toplandmedia

References:
Tocopherols:
https://pubmed.ncbi.nlm.nih.gov/39651320/
https://www.sciencedirect.com/science/article/pii/S2161831323000224
https://pmc.ncbi.nlm.nih.gov/articles/PMC11832290/
https://pubmed.ncbi.nlm.nih.gov/39703891/

Oleocanthal:
https://pubmed.ncbi.nlm.nih.gov/37421852/
https://www.ingentaconnect.com/content/ben/cpd/2011/00000017/00000008/art00002

Potassium:
https://www.mdpi.com/2072-6643/15/4/853
https://www.tandfonline.com/doi/full/10.1080/10408398.2020.1716680#abstract
https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/nonsoya-legumebased-therapeutic-lifestyle-change-diet-reduces-inflammatory-status-in-diabetic-patients-a-randomised-crossover-clinical-trial/EAF8821B9AC61FA4A62FE837C212390D

Fermented dairy:
https://www.sciencedirect.com/science/article/abs/pii/S2451847620300415
https://pmc.ncbi.nlm.nih.gov/articles/PMC6428516/

Butyrate:
https://www.nature.com/articles/s41598-018-37246-7
https://febs.onlinelibrary.wiley.com/doi/10.1111/febs.70289
https://pubmed.ncbi.nlm.nih.gov/40944222/ SR
https://pmc.ncbi.nlm.nih.gov/articles/PMC6221555/

Resolvins:
https://www.mdpi.com/1420-3049/26/11/3369

Catechins:
https://pmc.ncbi.nlm.nih.gov/articles/PMC8943496/
https://pubmed.ncbi.nlm.nih.gov/34977111/
https://pubmed.ncbi.nlm.nih.gov/38974590/

supplements:
https://www.sciencedirect.com/science/article/abs/pii/S1043466621001216
https://pubmed.ncbi.nlm.nih.gov/32051282/
https://link.springer.com/article/10.1186/s41043-024-00600-9

Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.

#NutritionMadeSimple #GilCarvalho

0:00 Tocopherol
0:50 Oleocanthal
1:45 Artery health
3:06 Microbiome
5:06 Resolvins
6:53 3 Natural Supplements



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One natural supplement helps unclog arteries. Yet it's rarely mentioned.

Uploaded 03-07-25

Connect with me:
Facebook: https://www.facebook.com/DrGilCarvalho/
Twitter: https://twitter.com/NutritionMadeS3
Animations: Even Topland @toplandmedia

References:
https://www.sciencedirect.com/science/article/abs/pii/S0091743504002051
https://pubmed.ncbi.nlm.nih.gov/10381297/
https://www.sciencedirect.com/science/article/pii/S0022316623005254
https://pmc.ncbi.nlm.nih.gov/articles/PMC6966158/

Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.

#NutritionMadeSimple #GilCarvalho

0:00 A Supplement slows down artery calcium
1:39 Garlic and Total plaque volume
3:09 Nastier plaque
4:08 Garlic reduces necrotic core
4:46 Open Questions
5:35 Plaque vs Events
6:28 Garlic and biomarkers



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